Low Jacks

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Low Jacks

Low Jacks ndi masewera olimbitsa thupi omwe amaphatikiza maphunziro amtima ndi kulimbitsa thupi pang'ono, zomwe zimapangitsa kukhala njira yabwino kwambiri kwa anthu omwe akufuna kulimbitsa mphamvu zawo, kulimbitsa minofu yawo, ndikuwotcha zopatsa mphamvu. Ndiwoyenera kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu wake. Ngati mukuyang'ana masewera olimbitsa thupi omwe samangowonjezera thanzi la mtima wanu komanso amalimbana ndi magulu angapo a minofu, kuphatikizapo glutes, ntchafu, ndi core, ndiye kuti Low Jacks ndiyenera kuyesa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Low Jacks

• Lumphani mapazi anu kumbali ngati kuti mukudumphira jack, koma mmalo mofikira mikono yanu pamwamba pa mutu wanu, sungani m'mbali mwanu ndikutsitsa thupi lanu kukhala squat.
• Pamene thupi lanu likutsika, fikirani manja anu pansi kumbali zonse za mapazi anu.
• Lumphani mwamsanga mapazi anu mmbuyo palimodzi, kubwerera kumalo oima ndikubweretsanso manja anu kumbali zanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kusunga liwiro lachangu panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Low Jacks

• Fomu Yolondola: Kulakwitsa kofala komwe anthu amapanga ndikusasunga mawonekedwe oyenera pomwe akuchita ma Low Jacks. Sungani pachimake chanu pakuchita masewera olimbitsa thupi, ndipo onetsetsani kuti msana wanu ndi wowongoka, osati wopindika kapena wozungulira. Mawondo anu ayenera kukhala pamwamba pa akakolo anu pamene muli pa squat malo, kotero iwo sapitirira kupitirira zala zanu, zomwe zingayambitse kuvulala kwa mawondo.
• Mayendedwe Oyendetsedwa: Musathamangire kuchita masewera olimbitsa thupi. Chitani mayendedwe aliwonse pang'onopang'ono komanso molamulidwa. Izi zidzathandiza kugwirizanitsa minofu yoyenera ndikupewa kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ma Low Jacks, gwiritsani ntchito mayendedwe osiyanasiyana. Pamene mukuchita squat, pitani pansi momwe mungathere pamene mukukweza chifuwa chanu ndi kubwerera kumbuyo.

Low Jacks Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Low Jacks?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Low Jacks. Komabe, ndikofunikira kuti muyambe mwapang'onopang'ono ndikuwonjezera mphamvu pang'onopang'ono pamene thupi lanu likukula. Onetsetsani kuti mukusunga mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa nthawi yomweyo. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena wopereka chithandizo chamankhwala musanayambe pulogalamu ina iliyonse yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Low Jacks?

• Kusiyana kwina ndi "Power Low Jacks," komwe mumawonjezera kulumpha nthawi iliyonse mukabweretsa miyendo yanu palimodzi, ndikuwonjezera mphamvu.
• "Low Jacks with Resistance Bands" ndi mtundu winanso, pomwe mumayika gulu lolimbana ndi akakolo anu kuti muwonjezere kukana komanso kutsutsa masewerawo.
• Mukhozanso kuyesa "Low Jacks ndi Ma Dumbbells," pamene mumagwiritsa ntchito dumbbell m'dzanja lililonse ndikuwakweza pamwamba pamene mukuchita masewera olimbitsa thupi, kugwira ntchito pamwamba pa thupi lanu.
• Pomaliza, "Low Jacks pa BOSU Ball" ndizovuta, pomwe mumachita masewera olimbitsa thupi mutayimirira pa mpira wa BOSU, ndikuwonjezera kukhazikika kwanu komanso kukhazikika kwapakati.

Izinto zokufunda ezishisa ezivumelekile Low Jacks?

• Mapiri a Mountain Climbers: Zochita izi zimakwaniritsa ma Low Jacks popereka masewera olimbitsa thupi ofanana ndi amtima, komanso kuchita masewera olimbitsa thupi, omwe ndi ofunikira kuti azikhala okhazikika komanso okhazikika pa Low Jacks.
• Mapulani Jacks: Mapulani a Plank ndi othandiza kwambiri kwa Low Jacks chifukwa amaphatikizanso mayendedwe a jack jack, koma kuchokera pa thabwa. Izi sizimangogwira ntchito m'munsi mwa thupi, komanso zimakhudza kwambiri pachimake ndi kumtunda kwa thupi, kupereka kulimbitsa thupi kwathunthu.